Running

Have you ever gone for a run, only to have your sides cramp really hard? Well, there’s a way to combat that through proper nutrition that’ll help you recover faster so you can get back on your feet and enjoy that ‘runner’s high’ more often!

Running nutrition tips

1. HydrationHydration is key in the world of running. It’s something you need to pay extra attention to if you’re running long distances and/or if you run in high temperatures and sweat a lot. Water is fine for hydration on shorter runs. Take small sips regularly throughout your run to keep your body hydrated and drink another 500ml after you’ve finished your run.For longer runs, and running sessions in hot climates, it’s likely that you’ll sweat a lot. While you sweat, you’ll also lose electrolytes, and if you don’t replace these, you’ll probably end up getting awful cramps. Choose a killer electrolyte drink from Sporter.com to sip throughout your run and afterward to help recovery

2. Good CarbsCarbs are the body’s preferred source of fuel for endurance activities such as running. Not all carbs are created equal, so your focus should be on nutrient-dense ‘real’ foods that will help sustain you through your run. Eat a meal or snack that is high in slow-release carbohydrates about an hour before your run. Examples include rice with vegetables or muesli with fruit and yogurt.While you are running, you may need to take on extra carbohydrates to keep you going, especially if you are getting into long distances. Try something that will be easily digested and that you can easily take small bites of.

3. ProteinYour running nutrition plan wouldn’t be complete without considering what you need to recover properly. Protein foods help your muscles to repair faster so that you will feel strong enough torun again soon. Make sure the first meal you have after your run includes high-quality protein such as meat, seafood, legumes, pulses, tofu, nuts, seeds, or eggs.A protein supplement such as a shake, protein bar or even a delicious cookie can help make sure your running nutrition plan is set up to help you recover as quickly as possible.

Muscle Pharm Assault Sport Series

EHPLabs - Beyond BCAA

EHPLabs - Crea-8 Pure Creatine Monohydrate

Endurance Training for Long Distance Runners

Are you training for a full or half marathon, or do you just want to be able to run your first 5kms?

It can be tough to do your endurance training simply by pushing yourself to run a bit further eachtime. Luckily there are techniques you can include in your running workout plan that will keepthings interesting and help you improve your endurance in no time

Endurance training workout ideas for runners

1. Run or walk the hillsRunning hills can be quite a big jump from running on the flat. If it feels a bit intense, just try itfor a short while and then walk the rest of the hill. You’ll still be working your lower body musclesin a similar way and challenging your heart and lungs to work harder. You can also try this withhill intervals on the treadmill (start with one minute uphill followed by two minutes on the flat).

2. Sprint it outAdding sprint intervals can help take your endurance training to the next level. Again, you cando these on the road or the treadmill. Start by running as fast as you can for ten seconds, andthen jogging or walking for the remainder of the minute. Repeat 10x.

3. Variety is the spice of lifeYour running workouts should be varied throughout the week for best results in endurancetraining. Long distance runners might have a weekly run plan that looks something like this:

Sunday: Hill training runMonday: Rest day or easy yoga workoutTuesday: Sprint training runWednesday: Gym workout including lower body endurance training exercisesThursday: Rest day or core training workoutFriday: Long slow run (gradually build up distance over time)Saturday: Rest day or ‘fun workout’ day such as an easy bike ride or a social sports game